Vegetable of the Month: Greens

Many in the nutrition field affectionately call these guys "green leafies." While all veggies are good for you and you should strive to eat a wide variety of them, green leafies have some of the most nutritious bang for your buck. They provide Vitamin A, Vitamin C, Calcium, Iron, and Fiber...amongst other things. They have no fat (unless you use it to cook them) and are very low in calories. Plus they taste great when they are prepared properly.

Growing up I hated green leafies. In fact I hated many vegetables (even as a vegetarian) but that's another story. What I eventually realized is that your tastes can change AND that liking some things is all in the preparation. Veggies taste completely different depending on whether they are canned, frozen or fresh and depending on whether they are overcooked (as most green leafies usually are), cooked with fat, or cooked with various seasonings. Check out the cookbook, "Best Recipe" for information on greens and how to cook the various types. Now, I haven't found a green leafy I don't like, assuming they are made well.

Here are some of my favorites:

Collards
Collards are apparently the oldest known greens in the cabbage family dating back to ancient times.

I learned how to cook them by asking the person who sold them to me at the farmer's market the first time I decided to make them myself. It was easy and tasty.

1. The night before you cook them, pull the leaves off of the center stalks and tear into rough pieces. You don't need to chop them or make them perfectly sized. Rinse them in a colander.
2. Soak the greens overnight in a large pot of cool, salted water. This will make your kitchen smell! It does not mean the greens have gone bad. And it is not an indication of the taste or smell of the future cooked greens. I promise!
   
3. Before calling it a night, prepare the vinegar "sauce." Mix half a chopped onion into a cup of white vinegar. Cover and place in the fridge to marinate.
4. When ready to prepare, drain and rinse the greens, set aside.
5. In a large skillet with a lid, saute chopped garlic and onion with a little olive oil.
6. When the onion is soft and browned, add the greens.
   
7. Add some broth, either chicken or vegetable. The amount depends on the amount of greens. I usually add a little...like a half cup and make sure that moistens them enough. If not, I add a little more.
   
8. Reduce the heat to medium low, cover the pot, and allow to simmer just until the greens start to wilt, stirring occasionally. Be careful not to overcook.
9. Remove from heat and plate up. Allow each person to pour the vinegar/onion over their greens.
   
10. Eat!
    

Swiss Chard
I first had swiss chard in a soupish chicken concoction a friend devised and convinced me to make. Basically, you boil a large pot of broth and add chicken breast chunks, chopped chard (leaves and stem), onion, potato, carrot and whatever else you want. Allow to simmer for awhile until the chicken is cooked and very tender. Drain all of the items unless you want to eat it as a soup. Shred the chicken with a fork, and place some on each plate along with a ladleful of the veggies. This can easily keep for days or can be frozen as a soup and thawed later for more than one meal.

I love throwing chard into a soup or simply sauteing it. Also try Rainbow Chard.

Other greens include:

• Mustard
• Turnip
• Broccoli Rabe
• Kale
• Beet Greens
• Tatsoi (see previous post on CSA for a recipe)
• Spinach (Did you know many kids will eat and love baby spinach if served raw? If you think you don't like it, have you tried it raw?)
  

So be like Popeye this November and Go Green!

I'm Popeye the Sailor Man,
I'm Popeye the Sailor Man.
I'm strong to the finich
Cause I eats me spinach.
I'm Popeye the Sailor Man.

Except....don't eat spinach out of a can like he does...YUCK!!!!!!!